okay reading your posts guys i realized i am a hopeless case haha.

 

No your the opposite, no one is hopeless. I once knew nothing and learnt it all the thing is you have people like myself and big_slacker to help with any questions.

I have seen friends go from eating crap to whole foods, cup oats for breakfast or some toast, some nuts at mid morning, a small salad and piece of meat for lunch, a small snack on fruit at afternoon tea and some wholegrain pasta or rice with some lean meat for dinner and started loosing .4-.7kg a week with NO excercise. Obviously they hit a plataeu and had to start training after a 6ish weeks but yea.

As for gaining muscle its simple once again whole foods like listed above but eat until your full once your full take another 3 mouthfulls when it hurts take 2 more then 2 hours later repeat through out the day but 2 hours prior to training dont eat any carbs 30min before training eat an orange or mandarin and train then eat hard after training and a KEY is good sleep, you dont build muscles while working out. You break them down whilst working out you build muscles while you sleep!

 

Or Exercise regularly, maintain a healthy regime - control your eating habits, watch your carbs.

 

4 mile run last night. Followed by a few light free weights.

 

Have you guys thought about trying Crossfit? I admit I was a skeptic at first but I'm having fun. Gone 4 times so far.

 

^Lots of stuff about crossfit a few pages back. Anything to keep you active is good in my book!

 

Thanks for the heads up,..I'll look.

 

Did some light weights last night,
traps
lats
back
and some dumb bell bench
followed by 2 15 minute session of HIIT on the bike

Also a thing alot of guys think is gay is poliates (or however you spell it) I used to do it twice a week once again working the stabilizer muscles and core stretch and I reckong I put an easy 10kg on my max lifts due to it.

 

^I'm a big proponent of pilates and yoga. If only they weren't so costly!

 

Life on the road's making it tough but not impossible to keep up my regular routine

Spending most of my time with the sales team which means I'm eating and drinking way too much, but I do make an effort to spend an hour in the evenings lightly cycling and then 30-45 min every morning on the treadmill between 7-8mph, religiously 5 days a week

I've been able to maintain both my weight and cardio level and when I finally make it to my hotel room at night I'm out for the count